The main fuel for prolonged, intense endurance events is carbohydrates and the amount of carbohydrate that is stored in the body is one of the main determinants of performance . As such, it is important that carbohydrate stores are maximised before endurance exercise and that during prolonged exercise where this stores are depleted, additional carbohydrate is consumed to maintain performance and avoid fatigue . Consuming carbohydrates will help to maintain blood glucose and replenish muscle glycogen . If no carbohydrates are consumed, muscle glycogenwill be depleted after approx. 90 minutes of exercise and severe fatigue may occur.

The amount of carbohydrate that you should take on during exercise will depend on the length of your training or competition.

• Exercises < 1h : not necessary to consume carbohydrates during exercise.
• Exercises 1-2h: 30-60g carbohydrates per hour exercise.
• Exercises 2-3h: 60-90g carbohydrates per hour exercise.
• Exercises >3h: 90-120g carbohydrates per hour exercise.

The benefit of an Energy Gel compared to a carbohydrate-rich drink is that a gel is a highly concentrated source of carbohydrates (isotonic drink: 4-8% carbohydrates; energy drink: 8-15% carbohydrates; energy gel 40-80% carbohydrates). Compared to an Energy Bar, a gel will be absorbed much faster because it contains no protein or fat that slows emptying of the stomach. Caffeine is a natural substance, a stimulant, found in the leaves, seeds, beans, and fruits of certain plants. The main sources of caffeine in our diet are tea, coffee, chocolate, and cola. This gel contains 80 mg of caffeine, which stimulates concentration and alertness during exercise.

Who will benefit from the PRO LINE Energy Gel + Caffeine Due to the fact that this gel contains a high amount carbohydrates, it is suitable all athletes who perform (extremely) long endurance efforts (minimally 2-3 hours): cyclists, triathletes, duathletes, long-distance runners, trail runners, long-distance swimmers, … The caffeine present stimulates alertness and concentration during exertion.

Why a 1:0.8 carb ratio?

Ultra-endurance athletes and well-trained endurance athletes often consume larger amounts of carbohydrates during efforts lasting longer than 3 hours, sometimes up to 120g per hour. During intense exercise, the body can absorb a maximum of approximately 60g of glucose per hour from the intestines due to saturation of the glucose transporter. For prolonged efforts exceeding three hours, this can become a limiting factor, as the carbohydrate requirement is higher than 60g per hour. By consuming different types of carbohydrates, such as glucose and fructose, simultaneously, total carbohydrate absorption can increase to 90g per hour or more, since these sugars are absorbed through two different intestinal transporters.

Studies show that at intakes exceeding 90g of carbohydrates per hour, ratios closer to an equal amount of glucose and fructose, such as 1:0.8, may be even more effective and are therefore preferred. This is partly because a greater proportion of the ingested carbohydrates can be effectively used as energy without exceeding the capacity of the glucose transporter. Additionally, this ratio slightly reduces the risk of gastrointestinal issues when consuming such high amounts of carbohydrates.

The PRO LINE Energy Gel + Caffeine contains 50 g multi-transportable carbohydrates in this most optimal 1:0.8 ratio of glucose:fructose and optimally utilizes different absorption pathways. This makes it ideal for endurance athletes who perform at high intensity for extended periods and aim for a maximum carbohydrate intake of up to 120g per hour.

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During short, maximum efforts , lasting only a few seconds, our major sources of energy are the high-energy phosphates in the muscles: adenosine triphosphate (ATP) and phosphocreatine. Muscles only have a limited amount of ATP, merely enough to sustain an intensive effort of 2 seconds. After that the muscle will break down phosphocreatine into creatine and ATP to keep up the effort. The amount of phosphocreatine present in human muscles is enough to sustain a one off moderate effort during about 15 seconds.

Creatine is a substance which occurs naturally in the body and is mainly produced in the liver. In addition, omnivore individuals also absorb 1g of creatine per day from eating meat and fish.

It has been demonstrated that muscle creatine can be increased by about 20% in both untrained and well-trained individuals by means of chronic creatine supplementation. By increasing the amount of phosphocreatine in the muscles, the muscles will have more fuel to enhance the performance during short intensive exercise.The Creatine 3000 supplement also contains glutamine and taurine – two key amino acids.

Creapure® is the best and purest form of creatine monohydrate on the market. It is also the most studied form of creatine and studies show that it is safe and effective.

Who can benefit from Creatine?

It has been demonstrated that creatine can be performance-enhancing for:

• repeated sprints or intensive exercise (< 30s) with short breaks (< 1min), during which the ATP-CP system is active (e.g. sprint, swimming, basketball, football, tennis, cycling,  rugby, etc.);
• in combination with strength training for an increase of muscle strength and muscle mass. Athletes can perform more repetitions per series and recover faster in between series

Nutritional information

*Reference-intake

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ETIXX HMB 1000 – 60 Caps

HMB or hydroxymethylbutyrate is a degradation product of the essential amino acid leucine and is produced in the human body. Amino acids are the building blocks of proteins, which in turn are the building blocks of a muscle. HMB can also be extracted from our food (e.g. citrus fruits, avocado, cauliflower, catfish). In order to reach a dose of 3 g HMB per day you should consume 600 g of high-quality protein.

HMB supplementation has been shown to reduce muscle protein breakdown (anti-catabolic effect) and support muscle mass building (anabolic effect). In addition, it will ensure less muscle damage and a faster muscle recovery after high-intensity efforts.
Who can benefit from taking Etixx HMB 1000?

HMB is particularly beneficial in situations where a lot of muscle damage is caused. This could be the case:

• during strength training (explosive athletes such as sprinters, throwers, jumpers; weight lifters; body builders, etc.) and during resistance training (medium-distance runners, team andracket athletes)
• at the start of the preparation period, when training intensity significantly increases
• for untrained athletes, who are generally more susceptible to muscle damage than well-trained athletes

HMB can also be good for injured athletes as it can help to reduce muscle degradation and can also help athletes on a low calorie diet to maintain muscle mass.

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The amount of available carbohydrates is a performance-determining factor for endurance sports and high-intensity intermittent exercise (alternating exercise and short breaks). That is why it is important to consume carbohydrates during this type of exercise. They make sure that the blood glucose level is maintained during the training and complement the muscle glycogen (stored sugar in the muscle).

The Etixx Sport Gummies are sport sweets and provide 33g carbohydrates per bag. They contain fast sugars required for the quick replenishment of energy reserves.

If no carbohydrates would be taken during long-term efforts, muscle glycogen stores would be depleted after ~90min. How many carbohydrates should I take during exercise?

• Exercises < 1h(15): not necessary to consume carbohydrates during exercise .
• Exercises 1-2h: 30g carbohydrates per hour (1 sachet Etixx Sport Gummies)
• Exercises 2-3h: 60g carbohydrates per hour
• Exercises >2.5-3h:   up to 90g carbohydrates per hour exercise.

Who can benefit from using Etixx Sport Gummies 

The Etixx Sport Gummies can provide benefits to any athlete that needs carbohydrates to maintain performance. They provide long lasting energy supply due to the carbohydrates they include. They contain complex carbohydrates which are broken down and digested slower and therefore energy is released over a longer period of time. They can be easily digested and are therefore ideal for consumption during endurance events such as marathons, triathlons or cycling sportives. They can also be useful for team sport athletes looking to take on some carbohydratewhen they get a break (i.e. football- at half time).

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Etixx High Protein Shake Vanilla 1000G

Protein is an essential nutrient needed in the everyday diet and can be found in food such as meat, fish, eggs, milk and nuts. It plays a role in the maintenance of muscle mass as well as contributing to the growth of muscle mass. Athletes in particular have an increased need for dietary protein and the recommended protein intake for athletes is 1.2-1.7 g per kg of body weight per day. This protein intake should be consumed in meals spread out throughout the day.

Physical exercise, and in particular power training, results in an increase in protein breakdown and protein synthesis. To reduce protein breakdown from occurring in the aftermath of exercise, it is important that you consume enough protein to stimulate muscle protein synthesis as this is the foundation for muscle growth. Research has shown that consuming 20 g of protein following a workout is enough to maintain, restore and build up muscle mass. Next to this it is also recommended to spread protein-rich snacks throughout the day.

Whey protein is one of the most complete proteins and contains all the essential amino acids, in higher concentrations compared to plant-based proteins. It is digested and absorbed quickly and has a high leucine content, which is the most important trigger for muscle building.

The Etixx High Protein Shake  can be consumed after exercise to stimulate muscle protein synthesis and contribute to muscle growth.

Who can benefit from the Etixx High Protein Shake?

The Etixx High Protein Shake is low in carbohydrate and therefore it is suitable for any athlete who is engaging in strength, power or explosive exercise. The Etixx High Protein Shake can be used in combination with protein-rich meals. The low carbohydrate content makes this shake good for those on a low carbohydrate or weight control program.

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Etixx Vegan High Protein Shake – Vanilla Caramel Flavour 875g

Proteins are essential nutrients found in healthy and balanced diets (e.g. in meat, fish, eggs, milk, soy, nuts…). The recommended daily allowance of protein for strength athletes ranges between 1.2-1.7g/kg body weight per day.

Physical exercise and in particular strength training results in increased protein breakdown and synthesis. For optimal muscle growth (hypertrophy) and increase in muscle strength after strength training, sufficient protein, and in particular amino acids, must be ingested. Taking 20g of protein immediately after training has been shown to be sufficient for maintaining, recovering and building muscle mass. It is also recommended to spread protein-rich meals throughout the day.

Pea and rice protein are a good lactose-free alternative to whey protein. Both pea and rice proteins are considered high-quality plant-based protein sources. They contain all 9 essential amino acids and are easily digestible. Moreover, pea and rice protein complement each other perfectly in terms of amino acid profile.

Take the Vegan High Protein Shake after the physical effort for growth and maintenance of muscle mass.

For who can the Etixx Vegan High Protein Shake be beneficial?

The Vegan High Protein Shake is a tasty sugar-free protein shake suitable for vegetarian/vegan explosive athletes doing strength training (including weightlifters, powerlifters, throwers, sprinters, bodybuilders, rugby players …). The Vegan High Protein Shake is an ideal supplement to daily protein needs in combination with protein-rich meals spread throughout the day. As this shake contains no added sugars, it fits perfectly within a low-carbohydrate diet (weight management).

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Etixx Night Protein Shake Cookie & Cream 600g

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